Nutrient Deficiency Hinders Training Progress!

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Many fitness enthusiasts will encounter a problem,

Although we eat reasonably, and our training progress is good,

But why is the fitness (muscle gain/fat loss) effect not ideal?

It may be that you are too focused on the three major nutrients (carbohydrates, protein, and fat),

And you have ignored an important factor, namely vitamins and minerals.

Although minerals and vitamins account for only 5% of the weight of the human body,

They cannot provide energy, and they cannot be synthesized within the body,

They must be supplied by the external environment,

But they play an important role in their physiological function in human tissues.

Important minerals and vitamins are listed below,

One, Vitamin B1

Vitamin B1 is a water-soluble vitamin, as it cannot be stored by the human body, so it needs to be supplemented in time.

01, Vitamin B1 can help with the digestion of carbohydrates;

02, it helps regulate the metabolism of sugar in the body, ensuring that the staple foods and carbohydrates consumed in the body are utilized as energy;

03, it can also maintain the normal activity of the nervous system, muscle and heart.

Rich in Vitamin B1 food: Sunflower seeds, soybeans, peanuts, lean pork, wheat germ, corn.

Two, Vitamin B5 (Pantothenic Acid)

Vitamin B5 is a water-soluble vitamin, unable to be stored by the human body, so it needs to be supplemented in time. If there is a lack of Vitamin B5, symptoms such as low blood sugar, loss of appetite, and insomnia may occur.

01, Vitamin B5 plays an important role in participating in the conversion of fats and sugars into energy, it is a necessary substance for fat and sugar metabolism;

02, Vitamin B6 can be converted into an enzyme, which helps the human body absorb and metabolize amino acids, and participates in the synthesis of protein;

03, it helps promote the secretion of stress hormones (corticosteroids) in training, which can promote muscle growth.

Rich in Vitamin B5 food: Whole grains (especially wheat), animal heart, green leafy vegetables, nuts.

Three, Vitamin D

Vitamin D is a fat-soluble vitamin, it can only play a role in the environment of fat solvent, excessive low-fat diet will not be conducive to the absorption and utilization of this type of vitamin. The human body can autonomously store excess fat-soluble vitamins, so it cannot be taken in excess,

The recommended daily intake for adults is 5 micrograms.

01, Vitamin D can promote the absorption and rotation of phosphorus and calcium;

02, it maintains the continuous renewal of bone tissue, forming strong bones, preventing joint damage during training;

03, it maintains the balance of blood calcium and blood phosphorus.

Rich in Vitamin D food: Fish oil, animal liver. Also, outdoor activities, as long as the human body receives sufficient sunlight, the body can synthesize enough Vitamin D.Four, Magnesium

Magnesium is the most important mineral for muscle growth. Magnesium is an essential substance for metabolic function and maintaining the activity of nerve and muscle cells.

01, Magnesium can improve the efficiency of the nervous system, and increase the strength of nerve impulses in muscles;

02, Magnesium participates in protein and synthesis, which promotes the accelerated recovery and growth of muscles;

03, Magnesium deficiency can cause anxiety, muscle cramps, and seriously may cause irregular heartbeat.

Rich in magnesium food: Nuts and seeds, dark chocolate, fish, spinach, lentils, etc.

Five, Calcium

Calcium is an important mineral for muscle strength growth. Calcium plays an important role in bone, nerve conduction, and blood coagulation.

01, Calcium is a nutrient that maintains muscle contraction, which can relieve muscle soreness and alleviate muscle cramps;

02, Calcium deficiency will weaken exercise performance, reduce exercise intensity, and may also damage bones;

The calcium requirement of the body can be obtained from foods rich in protein, because it not only contains calcium but also contains abundant phosphorus. It is more beneficial to take in an equal amount of phosphorus with protein.

Rich in calcium food: Milk, cheese and other dairy products, eggs, fish, etc.

Six, Zinc

Zinc is a component of 200+ enzymes and DNA, RNA.

01, Zinc can regulate the hormone secretion of organs such as the testicles and ovaries.

02, Zinc can improve appetite and also promote the health of the nervous system and brain.

03, Zinc is an indispensable part of muscle growth.

A daily intake of 30mg of zinc can help muscles grow better.

Rich in zinc food: Oysters, egg yolks, liver, whole grains, meat, etc.

Seven, Phosphorus

Phosphorus is an essential substance for the formation of muscle tissue.

01, Phosphorus plays a role in the new metabolism of carbohydrates, the metabolism of protein and energy production.

02, Phosphorus intake can increase the maximum oxygen uptake.

03, Phosphorus is responsible for the formation of ATP, which is the main source of energy for muscle and the main component for muscle recovery and growth.

Rich in phosphorus food: High-protein food, cheese, dairy products, meat, eggs, black chocolate, etc.

Eight, Sodium

Sodium controls the ionic composition of cells outside the cell (outside the cell includes blood and fluid) and is related to the water balance of the body.

01, Sodium can increase the response of muscles to insulin, filling their energy stores and reducing fat accumulation.

02, Sodium increases muscle strength and improves nerve impulses.

03, Sodium maintains the balance of water in the body, preventing dehydration.

04, Sodium also helps nerve activity and muscle contraction, which can generate energy, and can transport nutrients to cells.

You only need to add an appropriate amount of salt to your daily fitness meal, to meet your daily needs. The Chinese Dietary Guidelines recommend that daily salt intake should not exceed 6g.

PS: Sodium cannot be taken in excess. Excessive sodium can exacerbate kidney burden, lead to edema, and cause high blood pressure and other vascular diseases. Sodium intake should not exceed 2400mg.

Generally, the sodium content in processed foods is overstocked, so when purchasing packaged foods, you must pay attention to the nutrition label at the bottom of the packaging, the last item is sodium content.

Nine, Iron

Iron is the carrier of oxygen, which can be transported to various tissues and muscles. Iron is a component of hemoglobin.

01, Iron participates in the transport and exchange of oxygen and carbon dioxide.

02, It is a component of enzymes, which is necessary for energy production.03, Iron deficiency can make you feel weak during training, reduce training efficiency, and make it difficult for muscles to grow.

Rich in iron food: Nuts and seeds, clams, liver, etc.

These nine nutrients are widely found in daily food.

If you are picky eaters, you need to pay attention to whether you are lacking a certain vitamin.

If unable to meet the needs, you can choose a multivitamin/mineral supplement

Only by continuously improving the present can you show a better body in the future, I am: Fitness is more of a way of life, thanks for your support and attention, I will continue to bring you more high-quality articles, thank you.

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